Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, barbell)

:30 each side

Banded Tricep stretch

Banded Good morning

10 Banded Pull apart + 10 Banded Pass Through

10 Banded Sots Press

Lat Roll

Low back roll

+

2 Rounds

:30 Machine OR 200m Run

10 Snatch Grip Deadlifts

10 Hang Snatch grip high pulls

10 Squat Snatch

10:00 CAP

Strength

Power Snatch (From the High Hang Position + snatch)

3 sets x 2+1

@ 70% of 1RM Power Snatch

1RM Power snatch unknown:

(Roughly 70-75% 1RM Power clean)

15:00 CAP

()

Metcon

Metcon (AMRAP – Reps)

2-2-2-3

(1:00 Rest between each set)

15/12 Cal Echo OR 1:00 Effort

10 Overhead Squats

Max Reps Chest to Bar

12:00 CAP

*Score is Accumulated C2B Reps
Fitness: 45/35

performance: 75/55

elite: 95/65

Echo Sub:

21 Cal Row/ C2Bike/ Ski

200m Run

OHS Sub:

Front squats

Back Squats

C2B Sub:

Banded Strict Chest to Bar 1:1

Banded strict Pull Up 1:1

Ring Row 1:1

()

()

Extra work

A)

Echo Bike intervals

Tabata

B)

Z-Press

4 x 8

C)

Single Arm DB Shoulder Press

4 x 6

D)

5:00 accumulation

Unbroken Single Unders